This flavorful and refreshing tart cherry sports drink will rehydrate and refuel – with an added inflammation-busting punch from the tart cherry juice.
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Thank you to the Cherry Marketing Institute for sponsoring this post.
You guys know by now that I’m a huge tart cherry fan. Through my partnership with the Cherry Marketing Institute this year, I’ve talked about how tart cherries make a delicious, satisfying snack (recipe: Tart Cherry Pie Snack Balls), and how they can help with sleep due to the natural melatonin they contain (recipes/info: Microwave Tart Cherry Oatmealand Tart Cherry Kale and Feta Stuffed Chicken).
This month, I’d like to talk more about their other big benefit, which is especially important to me as a runner: inflammation-busting. Research has shown tart cherries can serve as a natural recovery aid when consumed in the days before and after intensive exercise!
Tart cherries are high in anthocyanins, which are flavonoids that contribute to their sourness, intense red color, and, most importantly, their anti-inflammatory health properties. Due to these anthocyanins, tart cherries have been found useful for those suffering from joint paint (arthritis) and gout, and can also help to ease muscle soreness following a hard workout, too. When you’re sore after a workout, this is due to a few things – muscle damage, inflammation, and oxidative stress. The good news is that the anthocyanins in tart cherries seem to help with all three of these!
In fact, studies suggest Montmorency tart cherry juice has the ability to reduce muscle pain and weakness after bouts of intense strength training, as well as after long-distance running. Here is a little overview of the running-specific studies I took from ChooseCherries.com. There’s more info over on their website!
- Faster recovery: Marathon runners who drank Montmorency tart cherry juice five days before, the day of and two days after running experienced a faster recovery of strength compared to those who drank a different beverage. 1
- In another study Montmorency tart cherry juice helped improve the recovery time after intensive exercise compared to the placebo beverage that was used. 2
- Decreases muscle pain: Runners in an annual 196-mile relay race in Oregon reported significantly less muscle pain after the race if they drank Montmorency tart cherry juice twice a day the week before and on the day of the long-distance race. 3
After reading about all of tart cherry’s benefits this spring, I actually started bringing dried tart cherries with me as fuel on a few of my long runs, and having a swig of tart cherry juice before and after a run, too. Feel free to take that approach, if you like – or, give this tart cherry sports drink recipe a try. You can enjoy it before, during, or after your run – whichever you prefer! I like doing a little before and a little after, but I think I’m going to pick up a little container that I can fit into my hydration vest so I can fill it with some of this sports drink for any longer runs/hikes this summer. (An entire backpack full of sports drink would be a bit much for me – but a small bottle of it would be perfect as an addition to my water!) If you’re having this after your run, just be sure to pair it with some protein, too. 🙂
Joining with the tart cherry juice in this recipe is water, lime juice, honey, and a little salt. I made it with pure maple syrup in place of the honey recently and that was really good, too. You can also leave out the honey/maple syrup if you’re doing a lighter workout/don’t want it as sweet. Your choice!
Here’s the recipe. Happy running and inflammation busting!
Prep Time5 minutes
Total Time5 minutes
Ingredients:
- 2 cups tart cherry juice
- 1 cup water
- 1/4 cup lime juice
- 2 tablespoons honey or pure maple syrup
- 1/8 teaspoon salt
Instructions:
- Place all ingredients in a large jar and shake vigorously until combined.
Did you make this recipe?
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FAQs
Tart Cherry Juice Warnings
If you have diabetes or another condition that affects blood sugar, you should speak to your doctor before adding tart cherry juice to your diet. Sorbitol, a natural sugar alcohol found in tart cherry juice, can also cause belly pain and diarrhea for some people.
Who should not drink tart cherry juice? ›
Tart Cherry Juice Warnings
If you have diabetes or another condition that affects blood sugar, you should speak to your doctor before adding tart cherry juice to your diet. Sorbitol, a natural sugar alcohol found in tart cherry juice, can also cause belly pain and diarrhea for some people.
What is the tart cherry juice trick? ›
Another study from 2018 of eight participants over 50 years old with chronic insomnia found that those who drank about 1 cup (240 milliliters) of tart cherry juice in the morning and another cup one to two hours before bed for two weeks saw their sleep time increase by 84 minutes.
How much tart cherry juice should you drink a day for arthritis? ›
The study found that people who drank two bottles of tart cherry juice every day for six weeks had decreased pain scores compared with the group that drank a placebo. Each bottle of juice contained the equivalent of 45 tart cherries and a hefty dose of sugar — 31 g.
What does tart cherry juice do for athletes? ›
Abstract. Tart cherry (TC) juice has many antioxidant and anti-inflammatory polyphenol compounds. TC lessens pain and accelerates strength recovery after exercise and decreases blood markers of inflammation/oxidative stress. These improvements occur in both strength and endurance exercise.
Is tart cherry hard on liver? ›
Interestingly, tart cherry supplementation enhanced both unfolded protein response (UPR) and autophagy. This study suggests that tart cherry supplementation, although it did not reduce body weight in the DIO rats, prevented its related risk factors and liver steatosis.
Can you drink too much tart cherry juice? ›
Sorbitol, a sugar alcohol found in tart cherry juice, can also cause gastrointestinal issues such as stomach cramping and diarrhea for some people, so be sure not to drink too much—and to dilute a concentrate as instructed.
When and how much tart cherry juice should I drink? ›
Machowsky says that if you're drinking tart cherry juice in hopes of boosting your workout recovery, most research in athletes suggests consuming 8–12 ounces two times per day for four to seven days before the “target event” (such as a marathon or endurance competition), the day of, and two to four days after.
What is the best time of day to drink tart cherry juice? ›
A glass of sugar-free tart cherry juice approximately one hour before bed could improve sleep quality. Tart cherry juice or supplements can also provide antioxidants and improve overall health.
Can you drink tart cherry juice straight? ›
Tart cherry juice is similar in color to cranberry juice with a pucker-inducing sourness. Some producers cut the tartness of the juice by blending it with apple juice, but purists just drink it straight.
Reasons to Consider Dilution
The red or tart cherries have less natural sugar content that the sweet or purple varieties. Acidity Concerns: The natural acidity of cherry juice might not sit well with everyone, especially those with sensitive stomachs or acid reflux issues. Diluting the juice can mitigate these effects.
Is tart cherry safe for kidneys? ›
Cherries can be included in the diet for all stages of kidney disease. Cherries contain only trace amounts of sodium and are low in phosphorus. Sweet cherries are high in potassium (>200 mg in 3.5 ounces, which is almost one-half cup), while sour cherries are considered a low potassium food (<200 mg in 3.5 ounces).
How much tart cherry juice for an athlete? ›
For active athletes, studies show the ideal dosage is 8 - 12 ounces of tart cherry juice twice a day, four to five days before a sporting event. For recovery, the same dosage should be taken two to three days after the event. This should be continued for 2-3 days afterwards as well as an aid in recovery.
Does tart cherry juice work immediately? ›
Tart cherry juice may take a few days to work for sleep.
If you're looking to improve your sleep, eating tart cherries or drinking tart cherry juice may be worth a try. It is like a sleep smoothie, but you need to take it at least 20-30 minutes before your sleep.
When should athletes drink cherry juice? ›
A systematic review and meta-analysis published in the International Journal of Sport Nutrition and Exercise Metabolism in 2021 looked at 14 studies and concluded that tart cherry juice can “aid the recovery of muscle function and attenuate soreness following strenuous exercise.” The cherry juice was typically taken ...
Does tart cherry juice interact with any medications? ›
Tart cherries contain a high concentration of potassium. Tell your doctor if you take other medications that may alter potassium levels, such as high blood pressure medications, nonsteroidal anti-inflammatory drugs (NSAIDs), certain anti-infectives, and some immunosuppressants.
Does tart cherry affect blood pressure? ›
Our findings show that tart cherry juice can lower the levels of systolic BP and LDL cholesterol.
Can I take tart cherry with blood pressure? ›
Tart cherry can control inflammation by administering the proper dose. Even though tart cherry generally doesn't affect blood pressure and heart rate, further high-quality studies are needed to determine its effect.
